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Mamdouh “Big Ramy” Elssbiay Off-Season Diet

Updated: Jan 7

Meal plan for massive muscle growth


In 2011, "Big Ramy" was 200 pounds, having only trained a year. In May of 2013, just one week before he won the New York Pro, he weighed over 300 pounds! Here is his off-season meal plan he used to make these gains:


Meal 1

  • 12 egg whites

  • 3 whole eggs

  • 8 oz sweet potato

Meal 2

  • 5 oz of rice

  • 8 oz chicken breast

Meal 3

  • Protein shake

Meal 4

  • 4 whole eggs

  • 8 oz sweet potato

Meal 5

  • 8 oz chicken breast

  • 1 cup brown rice

  • 1 cup sliced pineapple

Meal 6

  • 10 oz salmon

  • 1/2 cup cooked white rice

Meal 7

  • 10 oz steak

  • Green salad

To get your own personalized meal plan for any fitness goal visit our meal planner app



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